Right now, nothing is chasing me. A Guided Nervous System De Escalation
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 12 May 2026
⏱️ 10 minutes
🧾️ Download transcript
Summary
In this episode, we spend 10 minutes retraining your nervous system to understand one simple, fundamental truth: You are safe right now. Join Martin, a clinical hypnotherapist and former paramedic, for a guided session designed to help you stop the panic and feel comfortable in your own skin again.
🌬️ The Gold Standard: Coherent BreathingWe begin with Coherent Breathing, a powerful technique for improving heart rate variability and calming social anxiety. By inhaling for a count of five and exhaling for six, you manually signal to your vagus nerve that it is time to switch off the stress response and de-escalate.
✨ Visualization & AffirmationsVisualize your nervous system shifting from a high-voltage network of light to a soft, warm glow. Repeat these internal affirmations to ground yourself in the present:
- "Right now, nothing is chasing me."
- "My nervous system can stand down."
- "I don’t need to solve the future in this breath."
- The Two-Minute Tech Fast: Put your phone away every two hours to avoid "scroll shock."
- Morning Hydration First: Drink 500ml of water before your coffee, as dehydration often mimics anxiety symptoms.
- The "Let Them Run" Rule: If others are judging or acting out, let them. Their energy is not your responsibility.
Support the Show: If this session helped you find a moment of peace, please subscribe or leave a review. Your support helps others find the calm they need.
Take care of your beautiful soul. Be kind.
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Backing Music: Chris Collins
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Items I use for a more relaxed way of life :)
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Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.
Transcript
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| 0:00.5 | Are you feeling that tightening in your chest? |
| 0:04.1 | The racing thoughts about a future that hasn't even happened yet. |
| 0:09.3 | If you're searching for a way to stop the panic, to feel safe in your own skin again, |
| 0:15.7 | stay with me. |
| 0:17.4 | In the next 10 minutes, we're going to retrain your nervous system to understand one simple truth. |
| 0:24.6 | You are safe right now. |
| 0:28.6 | Welcome to calming anxiety. |
| 0:31.6 | I'm Martin. I'm a clinical hypnotherapist and a former paramedic. |
| 0:42.3 | I've spent years helping people through their absolute worst moments and now I'm here to help you through yours. |
| 0:46.4 | This is my podcast. |
| 0:49.1 | If you need a deeper dive into recovery, |
| 0:52.1 | head over to calminganxiety.fm. Let's work together. |
| 0:57.0 | Now find your quiet place today. Somewhere that you won't be disturbed for a while, |
| 1:06.0 | you can sit or lie down, whichever you prefer. |
| 1:11.5 | Close your eyes if you feel safe to do so. |
| 1:16.9 | Today we'll use coherent breathing. |
| 1:21.1 | It's the gold standard for heart rate variability and social anxiety. It's so simple. You'll inhale through your nose for a count |
| 1:32.0 | of five and then exhale through your nose again for a count of six. We'll keep the |
| 1:40.0 | breath silent. Allow your belly to expand, don't force it. |
| 1:45.9 | And as you exhale for that extra second, you are manually signaling that your vagus nerve |
| 1:53.0 | can switch off. |
| 1:55.8 | So ready, with me. |
... |
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